How To Calculate My Body Fat Percentage


How To Calculate My Body Fat Percentage – Simply put, the body fat percentage measure assesses how much of your body is made up of fat. The remaining weight is distributed between organs, water, muscle tissues, bones, etc.

If you weigh 200 pounds, and 20 pounds of that is fat, your body fat percentage is 10%. 30 pounds of fat would put him at 15%, 40 pounds at 20%, and so on. The rest we refer to as your lean majority.

How To Calculate My Body Fat Percentage

How To Calculate My Body Fat Percentage

If you are only gaining or losing fat, your body fat percentage will go up or down accordingly. But it can also go up without gaining fat, and down without losing fat.

Watch: How To Estimate Your Body Fat Percentage Part.2

Let’s say you are very muscular and weigh 190 pounds with about 25 pounds of that being fat. That puts you at about 13% body fat (25/190). If you stopped lifting and lost 20 pounds of muscle over a year, without losing any fat, you now weigh 170 pounds with the same 25 pounds of fat. Your new body fat percentage is around 15% (25/170).

On the flip side, let’s say you weigh 170 pounds and are carrying 20 pounds of fat. Your body fat percentage is around 12% (20/170). If you gain 10 pounds and some-to-fat, you now weigh 180 pounds with the same 20 pounds of fat, and your body fat has now dropped to 11% (20/180).

There are several ways to measure body fat; The most common methods are the following (in order of apparent accuracy)

As mentioned above, a very good and somewhat reliable method (for most body shapes) to assess BF% and review progress over time is the NAVY FAT method, which is considered with only a tape measure.

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This is an easy and good way to estimate both the start and subsequent progress over time.

When we look at the error characteristics of these methods, we can see that pictures can be used as much as anything else. It is extremely difficult to know the exact percentage of body fat while you are alive.

There are many disadvantages to the different types of measurement. Water is usually the main decoy on body fat readings by all means.

How To Calculate My Body Fat Percentage

Technically, there is no need to know our body fat percentage. Although our body fat percentage can provide insights into our health status, just knowing that won’t do much to change things. Knowledge only provides amusement, inspiration, or a hard dose of reality.

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At this time there is no definitive answer for what is essential body fat. Looking at research though we assume a range of 5% for men and 12% for women lands in the critical range. For hormonal and reproductive reasons women need to store a higher level of body fat than men. 15% is considered the minimum range a woman should maintain. There’s some argument about this, but technically the data isn’t there to decide whether it’s body fat or lifestyle/training habits that cause problems. In my personal opinion, I think women should be moving lightly trying to keep body fat levels under 15%.

In recent years body fat percentage has been considered a better and more popular way of seeing an individuals health indicators over the traditional, and largely inaccurate, BMI index.

Distribution – Body fat distributes itself a little differently on everyone’s body. Most men can carry extra weight on their stomach or love handles, commonly known as an extra tire. Some men will have slimmer arms or legs with a big belly while others will be more evenly distributed. The biggest difference in distribution seems to be women. While many carry extra weight on their thighs and upper arms with a slimmer midsection, some women are on the other side and carry more in the middle than on their limbs. Photos for both try to focus on the midsection (+ waist for women) where these differences are most apparent.

Build – Like different fat distributions, most of us have different shapes and look different even at the same bf%. The amount of lean muscle you have plays a big role in determining how you look. Someone with more muscle may look like they have a higher body fat percentage when muscle separation is not clear. I will give a couple of examples of this below. We have tried to choose images of average buildings with more and less trained people as well for comparison.

Fat Measure Caliper,body Fat Calipers For Accurately Measuring Caliper Measurement Tool For Body Fat With Body Fat Percentage Measure Charts

Age – As you age you tend to store more fat among your organs (visceral fat), and in the muscles themselves (intramuscular fat). This means that someone in their early twenties will have the same amount of fat under the skin (subcutaneous fat) as someone in their fifties, at a slightly lower body fat percentage. Most skin-coverage formulas or other external measurements take this into account while direct measurements like DEXA can even distinguish the types. Below, most of the photos are in the age range of 25-35, you may need to adjust it a bit according to age.

Muscle definition and strength – Muscle definition becomes more pronounced as body fat decreases, showing a clear separation between the muscle groups. This depends on the level of training and how much muscle you have. With even lower body fat, you’ll start to see striations in the muscle itself that show how the bundles of fibers can be seen.

Vascularity – Looking vascular is up to a number of factors. Genetics first dictates how much and where, the second is a combination of musculature to push them out and lower body fat to keep them covered. As you lower your body fat percentage, you will start to see veins appear in different areas, usually starting in your forearms.

How To Calculate My Body Fat Percentage

No, not at all. Body fat percentage is not an indicator of your lean body weight. The amount of muscle your body has is going to make a huge difference in your overall appearance. What is the correct view? This comes down to personal preference and program design. This post is not about judging, but rather explaining the difference between the two.

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Take these two men in the picture below. Both are around 10% body fat. As you can see, there is a big difference in the appearance and shape of the muscle. Again, this is not about judging, but just stating an obvious physical difference. The man on the left has 15 or more pounds of legitimate muscle than the man on the right.

The same is true for these women below. The former is a fitness competitor and the latter is a fashion model. You may or may not like the looks of one or the other, but that is not the point of the comparison. The point is that both are about 15% body with different levels of water depletion. As you can see, there is a big difference between the two.

There are also other variables and factors to consider when looking at body composition. One of the main factors is carbohydrate and water treatment. Water treatment or advanced compensation techniques can make a big difference to your appearance. It is often done by bodybuilders and figure competitors.

As you can see, body fat percentage ranges and measurement methods are different. You can also see that training will have the biggest effect on what you look like at different body fat percentages.

Body Mass Index Vs. Body Fat Percentage: Only One Of Them Actually Matters

So after all that, if we look at the same body fat percentage differently, and it doesn’t matter what’s the point?

Lean Mass – For KETOGAIN purposes, we want to know your lean mass. This is the sum of everything that is not fat in your body. In most cases, the more you have, the better for overall health. Lean mass helps calculate your basal metabolic rate and other variables using our calculator, we’re not feeding your fat, we’re feeding the machine underneath.

Health – While body fat percentage alone doesn’t tell you anything, it is another health indicator that you can use. Overall health can be correlated with having a body fat percentage in a normal range with greater accuracy than BMI. Many diseases are related to excess body fat or body fat accumulation in general.

How To Calculate My Body Fat Percentage

Tracking – Statisticians or junkies aside, for anyone starting a training program or just wanting to lose weight, you’ll usually do much better if you track variables. By making some measurements and tracking changes over time you can see the data trending one way or the other. One important place for this is weight loss. You don’t want to lose muscle or lean mass if you don’t have to. By tracking your body fat percentage you can calculate any changes in lean body mass, you want lean mass to stay relatively constant or move up rather than down. If you are losing lean mass you may need to re-evaluate your macros or workout routine. Just as important when you’re trying to lift, you can see how much lean mass you’re putting on.

Self Assessing Body Composition

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